Congratulations to Sean on getting a muscle-up on video last week. He's been working hourly on this goal for the past few months. Way to go Sean! You can watch the vid on our CrossFit Cleveland website or stop in and watch him do it live. Sean joins a short list of our regulars on the "muscle-up" board, Paul Z., Jason H., Brian E., Scott M. and Matt B. plus visitors Angel, Jose and Mark. By the looks of it, Mike D. will be on there in a matter of days. I, on the other hand, might take until 2010.
A muscle-up is like the biggest pullup you'll ever do followed by the deepest dip, done on a set of gymnastic rings. It basically a non-event for gymnasts who routinely do them with little or no kip. For the rest of us it's a real challenge.
We have a few new things listed this week, don't miss anything:
1. Our new logo is almost ready
2. New members get one Foundations Class at no charge
3. CrossFit - RAW Fitness T-shirt order
4. CrossFit Kids resumes normal class schedule
5. New Summer Hapkido Program
6. CrossFit Horse video (well it's not new but it's cool)
New logo almost ready
Katie R. has done a great job designing a new logo for CrossFit Cleveland. She has a few minor changes to make before we run with it. Check out the latest draft here CF Cleveland logo and let me know what you think. We'll have two versions, one with and one without the kettlebell background. Thanks Katie!
New Members get one CrossFit Foundations Class at no charge
New members receive a one-hour CrossFit Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit - RAW Fitness T-Shirt order
We have several requests for our original CrossFit - RAW Fitness T-Shirts so we are placing a new order this week. Let me know your size and color if you want any. They cost $15 each, men's and ladies styles are available.
CrossFit Kids
The first class of kids seem to really enjoy the workouts. CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class.
New Summer Hapkido Program - and Belt Testing this Saturday
Master Chris Price of Four Gates Hapkido has a new Summer Hapkido program at CrossFit Cleveland. It's open to the first six people who sign up. Click here --> HAPKIDO IN LAKEWOOD, OH to read more about it and watch a couple cool videos.
Several of our students are testing for new belt ranks this Saturday at 7:30am. You are welcome to come in and watch.
CrossFit H.O.R.S.E. video online
Katie won the first game of CrossFit HORSE held a couple weeks ago. I have video highlights from the game posted here on our CrossFit Cleveland website, and there is now a CD of the entire game on video at the gym.
Let me know if you are interested in playing in an upcoming game. We'll have games for all fitness levels.
You can see all of our pictures and videos by clicking on our "Pictures and Videos" link on our website.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:30am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:30am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:30am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We're open from 8:00am - 11:00am Saturday, M-W-F mornings 5:30am-7:00am and T-W-Th evenings 5:30pm-7:00pm. We have additional details on our website, CrossFitCleveland.com
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Mailing List
If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.
We hope to see you soon.
Bill Russell
440-527-0527
Thursday, May 15, 2008
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